BEYOND TRAINING: 12 Week Overtraining & Adrenal Fatigue Recovery Plan

Average Weekly Training Hours 00:03
Training Load By Week
Average Weekly Training Hours 00:03
Training Load By Week

Are you constantly fatigued and tired? No libido? No motivation? Poor sleep? Injured and overtrained?

This 12 week overtraining and adrenal fatigue recovery plan is designed by coach Ben Greenfield to "dig you out of the hole" and give your body exactly what it needs to bounce back from the hormone deficits and metabolic damage that occurs from excessive body use - while still maintaining a base level of fitness.

The plan includes exact protocols and instructions for every workout of the week as well as a full nutrition, recipe and meal plan for rapidly and effectively healing your gut, liver, and adrenals.

This plan is perfect if you are:

-Recovering quickly from an Ironman or marathon race or training season and want to "reboot" your body in an off-season...

-Trying to repair adrenal damage and adrenal fatigue, but don't know where to start...

-Want to fix overtraining syndrome while still maintaining a base level of fitness....

The plan is based on the concepts Ben teaches in the article: http://www.bengreenfieldfitness.com/2013/06/how-to-recover-quickly-from-workouts/ and also in his book "Beyond Training: Mastering Endurance, Health & Life".

You'll get everything you need to fix your body and repair your adrenals with zero guesswork. Send any questions to support@bengreenfieldfitness.com

Sample Day 1
0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 8
0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 15
0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 22
0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 29
0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 36
0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 43
0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Ben Greenfield
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Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.